WOD

Dynamic Muscle Prep:
3 sets
Power Snatch (Barbell Only) x 10

Strength: Deadlift
5 x 10 (Technique Only) @ 50% max

Conditioning: 18 min Time Cap
5RFT
10 Box Jumps (24″/20″)
15 KB SDHP (AHAP)(unbroken)
20 Pistols (10 each leg)

WOD

Skill Work: Pistols

Pistols – Banded Pistols (if ankle can dorsiflex) – rolling get up single leg – rolling get up bilateral – Box Pistol

Conditioning: Anaerobic Threshold
3 sets – 90 second AMRAP

10 American KB Swings (24/16)
10 Burpees (AFAP)
Max Metres Rowing
*3 min Rest between sets*

WOD

Strength:

Overhead Press
5 x 10 @ 50% max (Technique Only)

Conditioning:

10min EMOM –
8 Push Press (50/35)
5 Burpee Over Bar

Midline Stability:
Tabata – Hollow Rocks

Accessory Work:
Banded Tricep Push Down x 50 reps each arm

WOD

For Time:

800m Run
50 Hang Power Cleans (50/35)
50 Wall Balls
50 Knees to Elbow
50 Deadlift (50/35)
50 Jumping Squats
50 Long Range Sit Ups
800m Run

Skill Work: (Time remaining in class)

Double Unders/Triple Unders
Pull Ups/Muscle Ups

WOD

Strength:

Back Squat (To establish technique for upcoming program)
5 x 10 @ 50% max

Conditioning:

3 x 2min AMRAP
5 Front Squats (50/35)
5 Russian KB Swings (As Heavy As Possible)

-Rest 4 mins between sets-

Accessory Work:

Eccentric Box Step Down x 10 reps each leg
DB Romanian Deadlift x 10 (As Heavy As Possible)

WOD

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (50/35)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (50/35)
9 Ring Dips

WOD

Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps

Build over the course of the 10 sets to today’s heavy double.

Immediately followed by…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 sets to today’s heavy single.

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)

WOD

Every 5 minutes, for 30 minutes (6 sets) for times:
Row 500m
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

WOD

Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift-Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

For time:
Run 800m
30 Ground to Overhead (60/42.5)
Run 800m

WOD

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 73%

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (42.5/30)
Pull-Ups